Wait, what Do all these labels mean?!
These days, there are so many labels people use to describe their diets and lifestyles—plant-based, vegan, vegetarian, pescatarian, and so on. But what’s the difference? Here’s my take:
Vegan: This term can feel a bit...loaded. It conjures images of granola-eating, crystal-deodorant-wearing, Birkenstock-clad hippies. Not that there’s anything wrong with that, but that’s just what pops into my head. (For the record, I did call myself vegan for years and never fit that stereotype—though I did own Birkenstocks, but way before my vegan phase.)
At its core, veganism means avoiding all animal products—food, clothing, the works. No leather jackets, no wool coats, no dairy cheese sneaking into your “cheat meal.” It’s a full-on commitment to eschewing anything that involves animal slavery.
Plant-Based: This lifestyle focuses on eating plants first and foremost while avoiding animal products—though it’s often more about diet than the entire lifestyle (think food choices rather than wardrobe inspections).
Vegetarian: A step away from veganism, vegetarians avoid eating meat but are fine with eggs and dairy. Think of it as plant-based with fewer restrictions, depending on the individual.
Pescatarian: This group is mostly plant-based but adds fish to their plates. They might also eat eggs and dairy, and they’re typically not fussed about whether their jacket is leather. It’s a diet choice first and foremost.
Now, let’s get real for a second: These are just labels, and they’re all open to interpretation. The beauty is that you’re in charge of you. Don’t let anyone pressure you into a box.
I speak from experience—I was a dedicated plant based eater, no eggs, fish or dairy, for years until I spent some time in Paris (cue accordion music), where I realized I needed more balance in my life. These days, I’m mostly plant-based but include eggs and fish because that works for me. And yes, I proudly rock my leather jacket, which I also picked up in Paris. C’est la vie!
No way I was going to pass on this!
If you’re curious about whether a plant-based lifestyle is for you, I’d love to help you explore it. Together, we can help you become Green, Wild, and Free!
Dessert is served
I know some people aren’t dessert people, but I’m definitely not one of them! I love indulging my sweet tooth. A few years ago, when I did the Whole30, I was shocked to realize how much sugar sneaks into EVERYTHING—places you’d never expect, like dipping sauces, salad dressings, bread, and even trail mix. It was eye-opening to see just how pervasive added sugar is in everyday foods.
The Whole30 takes a hardline approach: no added sugars, period. That meant making my own ketchup or skipping it altogether. I managed to stick with it for the full 30 days, but, of course, life happens, and I eventually returned to my usual eating habits—though I kept a few of the healthier tweaks I’d picked up along the way. Truth be told, I never made my own ketchup, but I did start using trusty ramekins to keep my portions in check.
Now, about desserts. While I still enjoy a treat now and then, being more mindful of my sugar intake has helped me cut back without feeling deprived. I realized I didn’t want to give up dessert entirely; I just wanted something satisfying and delicious that I could enjoy guilt-free. That’s when I discovered the magic of blueberries.
Blueberries are a superfood packed with antioxidants, and they’ve become my go-to dessert. Every night, I fill a bowl with frozen blueberries, toss in a few frozen cherries or strawberries, and voilà—dessert is served. It’s sweet, satisfying, and I never feel like I’m missing out. On special occasions, like birthdays, I’ll add a scoop of non-dairy ice cream. Because it’s a rare treat, it feels extra indulgent and even more rewarding.
Simple and oh so satisfying!
So, if you’re looking to cut back on sugar without feeling deprived, give this healthy dessert alternative a try. You’ll satisfy your sweet tooth and feel great about your choice—no deprivation required!
Are you trying to eat less sugar but aren’t sure where to start? Being green, wild, and free is easier when you have someone in your corner who’s been there.
I tried these so you don’t have to…
Plant-based products are everywhere these days. Some are genuinely good (and good for you). Others? Let’s just say they taste like someone forgot that plant-based eaters have taste buds! Yes, we want to eat healthy—but we also want to enjoy our meals.
In my adventures with plant-based eating, I’ve developed a handy scale to rate products. My goal is to help you navigate this exciting but sometimes questionable world of plant-based foods. Try these products, and let me know if you agree with my ratings!
My Rating Scale:
Texture: 1-5
Taste: 1-5
Consistency: 1-5
Let’s dive into some recent contenders:
Boca Nuggets
Texture: 4
Taste: 3
Consistency: 4
Overall Score: 11/15
These nuggets are shockingly similar to McDonald’s chicken nuggets. It’s been a while since I had those, but they took me right back to childhood. Honestly, if you handed these to someone without telling them they’re plant-based, I doubt they’d notice. A solid option for nugget fans!
Dr. Praeger’s Black Bean Patties
Texture: 3
Taste: 4
Consistency: 3
Overall Score: 10/15
A little mushy, to be honest. I cooked them in my June oven alongside other items, which might’ve kept them moister than ideal. While mush isn’t great, the flavor made up for it—delicious with a hint of spice that wasn’t overpowering. Black beans tend to be bland, so kudos for packing in flavor without overdoing it.
What a colorful tasty display!
MorningStar BBQ Nuggets
Texture: 3 (a bit dense)
Taste: 2
Consistency: 2
Overall Score: 6/15
They technically pass as nuggets, but let’s be real: there are better options out there. The BBQ flavor barely registers, and you’ll need a good dipping sauce to make these enjoyable. In a pinch? Sure, they’ll do. But if you can grab Boca or Gardein instead, you’ll be happier.
Beyond Meat Chicken Tenders
Texture: 2
Taste: 2
Consistency: 2
Overall Score: 6/15
If these are your only option, give them a shot. But honestly, they’re not great. I had them a few times while living in France (limited options), but once I found better alternatives, I never looked back. Beyond Meat has some winners—their burgers and sausages are tasty—but their chicken products? Not so much. They have some catching up to do if they want to compete with brands like Daring or Gardein.
Looks can be deceiving…
The Takeaway
Trying different plant-based products is the key to discovering what works for you. Everyone’s tastes are different, but a little trial and error can make your plant-based journey much more enjoyable.
If you’re looking for more ideas or guidance to get started, I’d love to help you become Green, Wild, and Free!
4 Swaps that make plant based cooking a breeze
So, you want to give Meatless Mondays a try? Great idea! One of the easiest swaps to start with is replacing ground beef with a plant-based alternative. Ground beef was a staple in my household growing up—think spaghetti and Hamburger Helper on repeat. While I’ve since retired Hamburger Helper from my rotation, spaghetti still holds a special place in my heart. These days, I just make it with a twist.
Plant-Based Ground and Pasta Sauce on a bed of spinach
So simple and satisfying. You just brown the beefless ground in a pan, add sauce, and serve it over a bed of spinach for a quick, healthy option.
A healthy twist on a classic!
Tacos, Because Who Doesn’t Love Taco Tuesday?
For Taco Tuesday, I brown some beefless ground in a pan and mix in my favorite mild taco seasoning. While that’s cooking, I pop crunchy taco shells in the oven for about seven minutes. Then I set out ramekins of guacamole, salsa, and vegan cheese. Fill the shells, add your toppings, and you're good to go. Easy, delicious, and fun!
Burger and Broccoli: A Healthy Take on a Classic
This is my plant-based spin on beef and broccoli. Start by sautéing Beyond Beef burgers in a pan, flipping every four minutes until they’re cooked to perfection. Meanwhile, boil some fresh broccoli. Once the burgers are ready, slice them up and serve them over slightly cooled broccoli. Add dipping sauces like ketchup, mustard, or guacamole for extra flavor.
Nutritious and delcious!
Spicy Chicken and Broccoli
Daring’s Spicy Chicken is a lifesaver for quick meals. Heat it up in a pan, boil some broccoli on the side, and then mix them together in the chicken pan. Stir until everything is coated in those delicious spices, and serve. It’s simple, satisfying, and packed with flavor.
All of these swaps are easy and stress-free. No fancy gadgets or complicated recipes required.
Being Green, Wild, and Free is easier than you think!
How to Survive Eating Out When You’re Plant-Based
Once upon a time, dining out as a vegan or vegetarian was a Herculean challenge. You’d piece together a meal from veggie side dishes, sad salads (hold the bacon bits!), and fries, hoping to cobble together something resembling a proper dinner. Fast forward to 2025, and things are looking up! Many restaurants that cater to the classic American diet—burgers, wings, club sandwiches, and the like—now offer at least one vegetarian option. Usually, it’s a black bean burger or a meat substitute like Impossible or Beyond. Progress!
A safe option and generally widely available.
If you find yourself at one of these spots, scan the menu for that veggie-friendly offering. If you come up short, the trusty fallback of assembling sides still works: order a mix to fill up on greens and carbs, then grab some protein at home. My partner takes a bolder approach—he asks the chef to create a unique plant-based dish on the spot. Surprisingly, this works more often than not, and he loves the inventive results. Chefs seem to enjoy the challenge too—just don’t try this at Denny’s.
Breakfast joints can be tricky if you’re sticking to a strict plant-based diet. Most will have granola, fruit bowls, and hash browns, but these options aren’t exactly protein powerhouses. If you’re skipping eggs, a pre-brunch smoothie packed with protein can save the day.
For lunch and dinner, if you’ve got flexibility in restaurant choices, Thai food is my go-to. Many dishes come with tofu as a protein option—Pad Thai with tofu is my personal favorite, especially with a side of fried tofu and some veggie spring rolls. Start with edamame, and you’ve got yourself a feast!
My stomach is growling, yum!
Indian cuisine is another plant-based haven. Curries, dals, and vegetable-based dishes abound. I’m particularly fond of massaman curry—available at many Thai spots too—for its rich, creamy, and satisfying flavors.
So much flavor packed in!
In larger cities, entirely plant-based restaurants are becoming more common, offering everything from vegan pizza and burgers to nachos and desserts. At these places, you can indulge without second-guessing—yes, that cashew cheese is delicious.
A feast for the eyes!
Being plant-based doesn’t have to mean missing out on the joy of dining out and connecting with loved ones. A friend of mine Jen, shout out to her, vegan for decades due to severe allergies, has mastered the art of scouting plant-friendly spots on Google and Yelp before heading out. It’s a smart way to ensure your meal aligns with your health goals and tastes great.
Cheers to staying green, wild, and free—on the plate and beyond!
5 Easy Breezy Breakfast Ideas
Breakfast: the most important meal of the day—or so they say. Probably something a clever ad writer cooked up to sell more cereal and milk. But hey, the idea stuck, so why fight it? Clichés exist for a reason, after all. And I know from personal experience that starting my day with breakfast is key to feeling like my best self. Skip it, and I’m setting myself up for a tough day—like running a race with untied shoes. Sure, I might make it to the finish line, but why stack the odds against myself?
When I wake up, I keep it simple: I grab an apple. I keep a bowl of freshly washed apples on the counter to make that first choice a no-brainer. Then comes my power smoothie—a recipe I’ve gushed about before, but if you’re new here, welcome! It’s six simple ingredients:
Vega protein powder
Frozen banana
Frozen blueberries
Spinach
A squirt of flax oil
Water
Blend it up. Done.
When I have the luxury of time, I treat myself to something a bit more elaborate: eggs with oatmeal (yes, mixed together for extra fiber and texture). Add buttery toast, a freshly sliced apple, and a side of warmed maple almond butter (pure heaven). It’s a satisfying balance of protein, carbs, and healthy fats. Of course, when the morning rush hits, I often stick to my trusty smoothie.
But when even that feels like a stretch, here are some other quick, healthy breakfast ideas that have saved me during hectic mornings:
Chia Pudding
Mix chia seeds and coconut milk in a mason jar, shake, and refrigerate. It’s ready to grab and go! Top with fresh fruit and sliced almonds for extra flavor and crunch.Tofu Scramble
Tofu is your best friend here—slice it up and scramble it with some eggs. In just a few minutes, you’ve got a protein-packed meal.Almond Butter Toast
So simple, so satisfying. Spread almond butter on whole-grain toast for a mix of carbs and healthy fats. Pair it with your smoothie, and you’re golden. Bonus points if you grab that apple, too!Granola with Almond Milk
This one’s for when you’ve got exactly five minutes and no chia seeds in sight. It’s quick, tasty, and filling enough to keep you going until lunch. Plus, it helps you steer clear of the tempting muffin when you grab your coffee.
Just grab a spoon and go!
With these breakfast options, you can stay Green, Wild, and Free—and avoid those pesky hunger traps that sabotage a great day.
Confession Time
Confession: What brought me to plant-based eating isn’t what motivates me today. Nope, it was laziness. Let me explain.
I fell in love with a man who’d been a dedicated vegan for six years. I was an omnivore—no real thought to what I ate, no consideration for nutrition, carbs, fats, or protein ratios. I ate whatever was easy. He, on the other hand, carefully balanced his meals.
When we moved in together, it just made sense to adopt his way of eating. It was simpler than cooking separate meals, especially since my diet wasn’t exactly a culinary masterpiece. Plus, when you’re in love, you’re ready to turn your whole world upside down. So, I jumped into the vegan lifestyle.
At first, it was all about convenience—flash-frozen veggies and plant-based products mixed into quick meals. Add a spinach base, and voilà, dinner was served.
Fast forward six years, and I’m fully committed to the plant-based lifestyle. My approach has evolved as I’ve learned more about nutrition and the quality of various plant-based foods. I still love the simplicity, but now it’s more about health and sustainability than avoiding double duty in the kitchen.
Confession #2: I Eat Fish and Eggs Sometimes
Traveling changed my perspective. In some countries, plant-based options aren’t exactly easy to come by (looking at you, France). To keep my nutrition balanced, I’ve added a bit of fish and eggs back into my diet.
Eggs and tofu a favorite protein packed combo of mine!
Why am I sharing this? Because you don’t have to be 100% plant-based to reap the benefits of eating more plants. If going all-in works for you, great! But sustainability is the key to any lifestyle change. That’s why so many diets fail—they’re too restrictive. Keto? High fat. Paleo? Rules galore. Juicing? Sugar overload.
Why Plant-Based (With Wiggle Room) Works
Sometimes, it’s important to pause and ask: Is my diet balanced and meeting my goals? For me, a mostly plant-based lifestyle with occasional adjustments is the sweet spot. Here’s why:
Fruits and Veggies Galore: Yay for nutrients and what joy in eating all the colors!
Kiwis, so underrated!
No Dairy Drama: Skip the unnecessary fats and sugars, keep the calcium with leafy greens and tofu.
Meat Substitutes: High-quality options let you track protein, carbs, and fats easily.
The Takeaway
Plant-based living is flexible, nutrient-packed, and sustainable—a lifestyle you can stick to for the long haul.
If you want help eating Green, Wild, and Free, I’d love to work with you. Let’s meet where you are, create a plan, and crush your goals together. Cheers from your mostly plant-based friend!
How to Make Better Decisions
Are you ready for something radical? Now, before you panic, hear me out. What I’m about to ask might seem extreme. You might think, No way, is she serious? Has she lost it? And I get it—change can be scary. Take a deep breath, maybe a few. Sometimes, big transformations need bold action.
Okay, here it is:
I want you to open your cupboard and toss out anything that’s holding you back from living your best plant-based life. Don’t worry—I’ve got you covered with replacements that are just as delicious, no deprivation required. I promise, I’m not a monster.
Toss out that dairy milk while you’re at it…
Good, now that’s done. Where’s why it is important. I’ll explain.
Let’s break it down with an example. Say you have a bag of Famous Amos cookies sitting there, ready to satisfy your sweet tooth. You grab the bag, dive in, and before you know it—bam—it’s empty. Your sweet tooth? Satisfied. But your hunger? Oh, it’ll be back in an hour. Not ideal.
Now, picture this: Instead of Famous Amos, you’ve got a bag of Lenny and Larry’s Chocolate Chip Cookies. Spoiler alert—they’re still cookies (I’m not here to lie to you about health food), but they also pack 6 grams of protein per serving. That’s not nothing! Here’s the trick: Grab a ramekin (trust me, you need these in your life). Scoop out the recommended serving size—six cookies—and put the bag away. Then, settle in with your Netflix binge and savor every bite. Sweet tooth? Satisfied. Hunger? Held at bay. Protein goal? Chipped away at. Win-win-win!
This is just one example of a simple swap that lets you enjoy life and stick to your plant-based goals. Here are a few more ideas to get you started:
Saltines → Mary’s Super Seed Crackers
Pasta → Soy Curls
White or Wheat Bread → Canyon Bakehouse or Udi’s Bread
Tostitos Tortilla Chips → Siete Tortilla Chips
Not only are these options plant-based, but they’re gluten-free, too. Bonus!
THE TAKEAWAY
Clearing out your pantry makes healthy choices easier—out of sight, out of temptation, right? Oh, and seriously, get some ramekins. They’re a game-changer for portion control and come in so many cute shapes and colors.
Ramekins are the best! I use them all the time.
Let me know what foods you’re struggling to replace. I’d love to help you become Green, Wild and Free.
How to set yourself up for A successful Plant based lifestyle
Predictability. Such a simple word—and concept. It might seem surprising to associate predictability with plant-based eating, but once you get started, it makes perfect sense. You find recipes and foods you enjoy, put them into regular rotation, and bam—predictability! I'd love to help you discover what works for you.
For me, predictability has been a source of comfort. Before my plant-based lifestyle, meals were chaotic. Breakfast was usually coffee and a muffin, breakfast bar, or some other unhealthy (but delicious) baked good. Lunch and dinner? A constant scramble. I’d cobble together whatever was in the fridge or pick up quick bites on the way home. Most nights, if I’m honest, ended with some form of pasta and sauce.
Switching to a plant-based diet changed everything. I had to plan—not just to stick with it, but to avoid the disaster of going hungry (I am not pleasant when hungry). My day now starts with a green smoothie—a game-changer. It’s packed with protein, greens, blueberries for antioxidants, banana for sweetness, and flax oil for healthy fats. Not only is it delicious, but it’s miles healthier than my old breakfasts.
At first, I resisted the idea of drinking the same smoothie every day. It felt too...boring. I tried adding pineapple, yogurt, or other tweaks, but nothing matched the OG recipe. Once I embraced its simplicity, I never looked back.
Over time, I’ve built a roster of go-to meals. They mix things up enough to keep it interesting while staying simple. If I feel adventurous, I’ll try a new recipe or pull out one of my cookbooks (though, if I’m honest, they don’t get much use). My staples include:
Daring Chicken with broccoli.
Gardein meatless ground beef with taco seasoning for Taco Tuesday.
Beyond Meat burgers with broccoli.
Daring Chicken on a bed of spinach with sliced apple.
Soy curls with pasta sauce (a healthier, protein-packed twist on my old pasta-and-sauce comfort food).
Beefless taco Tuesday! A favorite!
The Takeaway
I’m all about keeping it simple. I’m not a fancy cook or a foodie, and I don’t spend hours on recipes. My approach focuses on finding quick, easy meals that make sticking to a plant-based lifestyle doable. Because at the end of the day, the goal isn’t just eating differently—it’s living a healthier, greener life.
How snacks are the best part of a plant based lifestyle
If you’re diving into a plant-based lifestyle, snacks are not just helpful—they’re essential. Whether you’re out running errands, chained to your desk, or simply tackling life’s chaos, having healthy snacks on hand can save you from the siren call of the donut in the break room or the muffin that pairs oh-so-well with your morning coffee.
Oh so tempting…but healthy…not so much…
Why Snacks Matter
When I first embraced plant-based eating, I made a rookie mistake: I didn’t realize I’d need to eat more. Plant-based foods are typically less calorie-dense than animal products, which means you can—and should—eat higher volumes. Yes, you heard me: permission to eat more food (and snacks)! What a fantastic deal.
But back then, I didn’t get it. I’d grab a protein shake and maybe a nut bar for lunch, thinking I was set. By 3:30, I was starving. I tried to power through until dinner, but my productivity tanked, and my hangry alter ego made an appearance. My partner finally asked, “What’s going on? Why are you so irritable?” I confessed my doubts about this new lifestyle, explaining that I was always hungry.
His response? “Well, are you eating snacks?” I blinked. Snacks? Was that even allowed? It turns out, not only are snacks allowed—they’re crucial.
Snack Hacks That Save the Day
Plant-based snacking isn’t about grabbing random junk. It’s about choosing options that fuel you. Some of my favorites include:
Single-Serve Almond Butter Packets: They’re portable, protein-packed, and satisfy a candy-bar craving in a pinch.
Fresh Fruit Bowls: Keeping washed apples on the counter makes it easy to grab a healthy snack when you’re rushing out the door.
Delicious and healthy!
These choices provide sustained energy, not the sugar crash you’d get from less wholesome options.
The Takeaway
Snacking was a game-changer for me. By eating between meals, I kept my energy steady, my mood upbeat, and my productivity on point. Hunger has a way of hijacking everything—work, sleep, even your ability to think straight. The solution is simple: carry healthy snacks wherever you go. Your body, brain, and coworkers (who no longer have to deal with your hangry outbursts) will thank you.
How to Spot a Quality Meat Substitute
There’s a lot of chatter online about how bad mock meats can be. If you eat too many, the argument goes, you’re just consuming processed food and veering into “junk food vegan” territory. But let’s keep it real: I’m not a registered dietitian or nutritionist. I’m simply someone who used meat substitutes to transition away from animal products into a plant-focused diet.
And you know what? They work.
Change is hard, and these products can act as a bridge to help you build a new eating habit. While you figure out which plants you actually like, how a plant-based diet fits into your lifestyle, and how much time you want to spend cooking, meat substitutes ensure you’re still getting protein. They’re convenient, satisfying, and far better for you than swinging through the drive-thru.
If you keep eating them daily—no harm, no foul! They’re a great stepping stone, and for me are remain part of my balanced diet.
That said, not all meat substitutes are created equal. Some are not worth your time. Here’s how to separate the good from the bad:
1. Avoid Products That Don’t Taste Good
Seem obvious right?! Here’s an example of what I mean. Let’s start with Tofurky. For me, it’s a hard no. Now, I’ll admit—I’ve never been a fan of packaged lunch meat to begin with. But my partner is a lunch meat lover and has been plant based for five years longer than I have. His verdict? Tofurky tastes like it was designed for people with no taste buds.
Here’s the thing: Tofurky deserves credit for being the OG of plant-based meats, but they haven’t kept up. Their products haven’t evolved, and their texture and flavor leave a lot to be desired. If Tofurky is your only experience with plant-based meats, I get why you’d hesitate to try again. Avoid it at all costs.
Honestly, lunch meat is a tough category to get right, so maybe skip it altogether—at least until you’re more comfortable with plant-based eating.
2. Read the Labels (It’s Easier Than You Think)
Don’t worry—I’m not asking you to do math. Just take a quick look at the nutritional labels on the ready-made products you’re considering. Pay attention to the ratio of carbs, protein, and fat.
Carbs aren’t bad. You need them. The key is balance. If a product is carb-forward, you might end up feeling sluggish or unsatisfied.
Here’s an example of a product done right:
Daring’s flash-frozen plant-based chicken. One serving has:
6 grams of carbs
18 grams of protein
2 grams of fat
It’s gluten-free, well-balanced, and tastes great—a perfect addition to your plant-based lineup. I use their products every week.
Simple and delicious!
3. Don’t Let Meat Substitutes Overwhelm You
Meat substitutes are time savers, and we all want more time. My goal is to help plant-based eating feel sustainable and enjoyable, not overwhelming. Meat substitutes can simplify your transition and also become a regular staple in you new plant based diet, but watch out for two pitfalls:
Products that taste bad (why suffer unnecessarily?)
Meals that leave you carb-heavy and sluggish.
The Takeaway
Exploring plant-based eating should be fun. There’s joy in discovering new foods, recipes, and habits. Meat substitutes can make this adventure easier and more approachable—just choose wisely, and don’t be afraid to experiment.
Happy eating!
How to dip your toe into plant based proteins
Let’s talk about what you might consider when diving into this lifestyle. Spoiler: it’s all about building new habits.
The start of a new year is always a prime time to kick off a new habit. There’s something about flipping the calendar that sends a signal: fresh start, clean slate, a whole year to become a better version of ourselves. I love that energy!
Not a real person…
But I don’t believe in limiting this mindset to January 1. Putting all that pressure on a single day can feel overwhelming. Change is hard enough without the relentless “new year, new you” messaging everywhere. It’s enough to make me want to crawl under the covers and mutter, “New year, new me… next year.”
IYKYK
Instead of aiming for a whole new me, I prefer to think about enhancing me—making small, meaningful tweaks to what I’m already doing.
A few years ago, I decided to go plant-based, and it’s been fantastic. It simplified my eating habits. Before, I had what I’d call a “patchwork” approach to meals. Translation: no real planning. I’d eat whatever was on hand, swing by the store at random, or grab something cheap and easy on my way home. Cooking felt like a hassle—a belief I happily clung to at the time.
PB&J to the rescue…?
Going plant-based, I discovered a whole new world of flash-frozen products—delicious meat substitutes that were balanced in protein, carbs, and fats. Best of all, they’re ready in like 30 minutes and sometimes less. With the time and effort barrier removed, meal planning suddenly felt manageable. The protein piece was sorted, and prep time? Practically non-existent.
But fair warning: not all meat substitutes are created equal. Let’s be honest—none of them will fool a die-hard carnivore. Thankfully, my transition wasn’t too jarring since I’d already cut back on meat. Red meat was rare for me, chicken was occasional, and ground turkey or salmon were my go-to’s. If that’s not your starting point, I get it—meat substitutes aren’t for everyone.
Still, here’s my take on what’s worth trying. Think of these suggestions as a guide to help you ease into plant-based eating.
Gardein is an excellent entry point for meat substitutes. For starters, they’re easy to find—almost every grocery store carries at least a few of their products. My favorite? Their crispy chicken tenders. They’re endlessly versatile.
You can eat them solo, toss them onto a salad, or transform them into a meal. Slice them up, drizzle on some marinara sauce, add melted plant-based cheese, and voilà—chicken parmigiana. Add salsa and wrap them in a tortilla, with some greens and you’ve got crispy chicken tacos, dinner is served! They work in almost any recipe where you’d use chicken. These tenders were my gateway into realizing, “Hey, maybe this plant-based thing isn’t so hard after all.”
Deliciously simple tacos!
I encourage you to give them a try. Next time you’re at the store, pick up a pack. Consider it your toe-dip into plant-based eating. There are 10 tenders in a package. Bake them in the oven (or better yet, a toaster oven) to enhance their crispiness.
Try replacing just one animal-based meal with three of these tenders. It’s a small step, but it might shift your mindset about how challenging plant-based eating really is. Don’t worry—I won’t take it personally if you don’t like them. I didn’t invent them; I’m just a fan sharing my experience.
But if you do try them—or if another product catches your eye—I’d love to hear what you think.
How to Think of Cooking as an act of self-Care
Making a big lifestyle change, like incorporating more plant-based foods into your diet, will mean spending more time in the kitchen. But reframing it as an act of self-care, rather than another chore, can make the shift not only manageable but even enjoyable.
I get it—this mindset might seem radical. I used to avoid cooking like the plague. My meals came from fast-casual spots like Panera or Chipotle, or they lived in my microwave (Amy’s burritos counted as health food, right?). Boiling pasta and dumping jarred red sauce on top? That was me "cooking." I was proud just to use a pot.
I’m cooking!
If this resonates, know you’re not alone, and it’s okay to start where you are. Transitioning to whole foods will mean more kitchen time, but it can also be surprisingly fun. Experimenting with recipes, trying new ingredients, and even exploring cool cookware made me realize that cooking could be creative and rewarding—not just a means to an end.
No, I’m not angling for culinary school, nor do I dream of running a restaurant (stressful much?). But learning to prepare my own meals gave me a deeper appreciation for good food. Now, when I eat out, I choose places where the chefs clearly care about their craft—small plates, thoughtful flavors, great ambiance. Sometimes, I even pick up inspiration to try back home.
Food as an Experience, Not Just Fuel
When you prepare your own meals, eating transforms from mindless refueling to a mindful experience. You’re more connected to what you’re putting in your body and, in turn, how you’re treating yourself. This mindset shift can make you want to nourish yourself better—your body deserves more than empty, processed "food-like substances."
I’m not here to lecture, but to inspire. Choosing healthier options begins with realizing how much our food choices impact our well-being.
Think about it: grabbing a quick, processed snack takes little thought or effort. But it also disconnects us from the act of eating. When that sugar rush fades, you’re left feeling unsatisfied, likely reaching for another quick fix. This cycle can leave you overeating without ever truly feeling nourished.
Cooking for yourself breaks that cycle. It doesn’t have to be complicated:
Morning smoothie: Five minutes tops. Toss spinach, protein powder, frozen fruit, flax oil, and water into a blender. Done.
Batch prep: Your best friend. Get a large bowl and fill it with water and a little bit of salt. Soak some apples in this mixture and then while catching up on a show or listening to an audiobook scrub those apples and place them in a nice bowl on your counter. Now you’ve got a healthy snack right at your finger tips for when you want to nosh on something.
Quick salad: While you’ve got the spinach out for your smoothie, toss some in a bowl with plant based chicken, or tofu, edamame, almonds, a sliced up apple, and your favorite dressing. Boom, lunch is prepped.
Simple, satisfying meals like these take minutes to prepare but leave you feeling great.
the Take away
Food preparation is more than a daily task—it’s a way to care for yourself. With small shifts in how you approach it, cooking can become something you look forward to rather than dread. Plus, the pride and enjoyment of nourishing your body on your terms? That’s self-care at its finest.
So grab that spinach, scrub those apples, and pour yourself a smoothie. You’ve got this.
How to go Plant Based without breaking the bank
It’s Expensive—Aka "I Can’t Afford to Shop at Whole Paycheck"
Life is expensive. Food costs money. But don’t despair! Eating plant-based doesn’t have to break the bank. I will say it’s a little more expensive than the traditional western diet but it can save you money in the long run—on your wallet, waistline, and carbon footprint. Let’s tackle some FAQs to put your cost concerns to rest.
FAQ:
Isn’t eating plant-based expensive?
Not necessarily. It’s all about perspective. Is it more expensive than a $0.99 hot dog from a cart? Sure. But please tell me you’ve retired that habit (your body deserves better).
Do I have to shop at Whole Foods?
Nope! Whole Foods has a wide variety of options, but it’s not the only game in town. Plant-based offerings are everywhere, from your local grocery store to major retailers like Target, Walmart, and Amazon. These chains thrive on competitive pricing.
What if I don’t want to support big business?
Great question! Many smaller businesses and specialty sites cater to plant-based diets. A favorite of mine is Vegan Essentials, but there are plenty of others to explore.
Aren’t meat substitutes more expensive?
Not really. According to Statista, ground beef costs $5.21 per pound. Gardein meatless ground is $5.49 at Whole Foods for a 13.7 oz package and has 87% less fat than regular ground beef. Organic chicken? $8.99 per pound, while plant-based chicken alternatives like Gardein are $8.99 for a 10oz package. And those are Whole Foods prices—shop around, and you’ll often find even better deals.
What about plant-based milks?
The cost is comparable. A gallon of cow’s milk is $5.29 at Whole Foods, $4.49 at Target. Almond milk (technically two half-gallons) costs $8.98. Yes, it’s a little more—but is it enough to stop you from trying plant-based eating? I’ll let you decide.
Where can I buy plant-based food online?
There are many options! Start with Vegan Essentials another good option is Thrive Market or browse your favorite online retailers.
What about veggies?
Everyone—plant-based or not—should be eating veggies. Of course we all want to create beautiful platters of enticing veggies but sometimes its not practical. So to keep costs down, try frozen vegetables. They’re budget-friendly, last longer, and prevent waste. Frozen broccoli, mixed medleys, and edamame are lifesavers. A 10.8oz bag of frozen broccoli costs $2.22 at Walmart. Healthy and affordable!
Okay, but what about ice cream?
You got me. Non-dairy ice cream, like Ben & Jerry’s, costs about $0.45 more. Premium products have premium pricing. But hey, we’re saving the planet and our health here—it’s worth it.
And cheese? Surely cheese is more expensive!
Cheese can be a sticking point for new plant-based eaters. Good news: you don’t have to give it up. There are excellent non-dairy options now, though some are better than others. On price:
Kite Hill Cream Cheese: $6.99 vs. Organic Valley Dairy Cream Cheese: $5.49. (Dairy wins this round.)
Shredded Cheese: Violife $5.39 vs. Organic Valley $6.79. (Plant-based wins here.)
Sliced Provolone: Violife $5.99 vs. Organic Valley $7.49. (Another win for plant-based!)
Quality matters, and in many cases, plant-based cheese is just as good—if not cheaper.
The Takeaway
Eating plant-based doesn’t have to drain your wallet. With some smart shopping and a little experimentation, you’ll find plenty of affordable options. Stay tuned for my next guide, where I’ll rank the best meat substitutes and call out the worst offenders for a spot on the Wall of Shame.
How to get enough Protein
No meat how do you get enough protein…?
Most people have no idea how much protein they consume daily. I sure didn’t. I mean, I knew protein was “a thing,” and that meat had it. I’d read those stories about actors eating 60 chicken breasts a day to bulk up for movie roles. But me? I ate chicken sometimes, the occasional burger, and hey, cheese has protein, right? Beyond that, I didn’t think about it. Why bother? It wasn’t a priority.
Switch to a plant-based diet, though, and suddenly everyone is a protein expert. The first question out of their mouths: “How do you get enough protein?” Followed by, “Aren’t you worried you’re not getting enough?” and “Won’t your muscles, like...disintegrate?” Apparently, my protein levels went from “nobody cares” to DEFCON 4.
Here’s how those conversations usually go:
Concerned Stranger: How are you getting enough protein?
Me: Thank you for your concern, but can I ask you a question?
Them: Um, sure. (They brace themselves, worried I might collapse mid-sentence.)
Me: How much protein do YOU eat every day?
Cue the five stages of protein grief:
Denial: "Of course I get enough. I eat normally!"
Anger: "Why is she asking ME? She’s the one not eating meat!"
Bargaining: "I eat eggs! And...uh...other stuff."
Depression: "Wait. Do I get enough? I have no idea."
Acceptance: "Okay, fine, I have no clue how much protein I eat."
The irony? I do know how much protein I eat—without spreadsheets or obsessive tracking. I just eat food with clearly labeled protein content. Revolutionary, I know.
Protein Smoothies for the Win
Start your day with a protein smoothie. It’s easy, tasty, and celeb-worthy (Gwyneth Paltrow has a recipe, if you’re feeling fancy). Here’s my go-to:
Spinach
Vegan protein powder
A frozen banana
Frozen fruit (blueberries are my jam—they taste great and turn the smoothie a pretty purple).
Blend it all up and that’s 30 grams of protein right there, or about 40% of my daily goal. My goal each day is 80 grams. (To figure out your daily goal send me an email and I’ll help you work it out.)
Lunch: Salad Upgrade
Remember that salad I mentioned in Myth #1? (No? Don’t worry, there’s a link below.) Combine all those ingredients : edamame, almonds, a meat substitute and you’ve got a delicious salad with 30 grams of protein. Total so far for the day? 60 grams. Boom.
Dinner: Tofu and Broccoli
Yes, tofu. Don’t roll your eyes—it can be delicious if you buy it pre-seasoned. (Let’s be real: who has time to marinate tofu from scratch?) Warm it up, pair it with some broccoli, and voilà—a protein-packed meal.
Pro tip: Add plant-based butter and a sprinkle of maple pepper to your broccoli. Trust me, it’s a game-changer.
Three ounces of prepared tofu = 14 grams of protein. Add it to the tally, and now we’re at 74 grams.
Dessert: Greek Yogurt + Blueberries
End your day with a dessert that doubles as a protein boost: frozen blueberries mixed into Greek yogurt. That’s 10 more grams, bringing the grand total to 84 grams. Goal crushed.
The Takeaway
On a plant-based diet, you’ll become the most informed person in your friend group about protein intake—and you’ll get to be smug when they ask, “But where do you get your protein?”
You’re welcome.
How to think about plant based eating
There is a myth about plant-based eating—something I believed myself before going plant-based —is the idea that they just eat salads all the time. You know the ones: limp lettuce, a few sad tomatoes, maybe a lonely cucumber slice. Ugh, how boring! Who would sign up for that?
Spoiler alert: No one. And luckily, a plant-based diet is not just endless salads.
Yes, you’ll probably eat more greens than before. But we’re not talking about sad, flavorless piles of rabbit food. The truth? Eating plant-based can be deliciously exciting, and there are so many options that “boring” is off the table.
Where This Myth Came From
We can’t entirely blame people for believing this myth. Decades ago, when plant-based eating wasn’t mainstream, the options were...let’s call them limited. Fake meats like Tofurkey ruled the day, and let’s be honest, they weren’t great. If you ditched meat, you were pretty much left with salads, a.k.a. “rabbit food.”
Fast-forward to today: The supermarket shelves are packed with plant-based options. Butter, cheese, milk, yogurt, burgers, pizza, hot dogs, cookies—you name it, there’s a plant-based version. Granted, junk food is still junk food, whether it’s plant-based or not, so balance is key. But the point stands: plant-based eating is no longer restrictive or boring.
So, how do you avoid sad salads without diving headfirst into plant-based junk food? Let’s talk strategies.
Getting Started: Veggies, the Unsung Heroes
First things first: you need a good relationship with vegetables. Yes, I promised no sad salads, and I mean it—but veggies are essential. My gateway veggie? Spinach.
Spinach doesn’t have kale’s trendy PR team, but it doesn’t need one. It’s a low-key superfood that’s versatile and easy to love. Kale, on the other hand, tastes like...a fart in an elevator (there, I said it). Permission granted to dislike kale. Spinach has similar nutrients without the attitude.
Pro tip: Start with a spinach smoothie. Toss in a handful of spinach, some protein powder, a banana, berries, flax oil and water. Blend it up, and voilà—breakfast. Bonus: the spinach is so mild you won’t even taste it. Add more berries if you want to keep it purple, or go green to impress your friends. Either way, it’s delicious.
Spinach, But Make It Fun
Once you’ve mastered the smoothie, let spinach graduate to salads. But not sad salads—spinach is just the base for something amazing. Here’s how to jazz it up:
Protein Power: Top your spinach with vegan chicken tenders, drizzle on some BBQ sauce, and sprinkle vegan cheese for a BBQ chicken salad that’s anything but boring.
Edamame Magic: Those salty little pods you love at Thai restaurants? They’re protein-packed legumes! Buy them shelled and frozen, then toss them on your salad for a satisfying crunch.
Nutty Goodness: Add sliced almonds for a hit of crunch, healthy fats, and extra protein.
Fruit Factor: Apples are a personal favorite. Slice them up and toss them in for sweetness and texture. Bonus: they pair perfectly with almond butter on the side.
Dressing It Up
A good dressing pulls it all together. Store-bought options like raspberry vinaigrette strike a nice balance of sweet and tangy, but any dressing will do. Just don’t drown your salad—let the toppings shine!
The Takeaway
Will you eat more salads on a plant-based diet? Sure. But they don’t have to be sad. In fact, they can be vibrant, delicious, and downright exciting. With these tips, you’re well on your way to loving your greens—and that’s just the beginning of your plant-based adventure.